Part A: WOD

AMRAP 18 Minutes
6 Shuttle Run 25m/ Row 200
6 Power Snatches (45/30kg)
7 Toes to Bar

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Rounds: 12+ rounds
Minimum Rounds before Scaling: 9 rounds

STIMULUS and GOALS
How to Pace: STEADY into GRIND! This is a long, aerobic stamina piece with steady barbell/gymnastic work. The goal is to maintain a steady, repeatable pace for all 18 minutes without redlining. It’s less about sprinting and more about moving efficiently and minimizing wasted time on transitions or missed reps.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! The heart rate should be high but steady the entire time. You should never hit a full redline, but you should feel a constant push in your lungs, shoulders, and grip.

WORKOUT STRATEGY & FLOW
Shuttle Run: Keep a relaxed, rhythmic pace. Fast but smooth turns — no need to sprint early. Breathe and move with purpose to avoid spikes in heart rate.

Power Snatch: 6 reps and light weight is the right combo to go unbroken, but if grip or breathing gets taxed, quick sets of 2-3 with controlled breathing are smart.

Toes to Bar: Unbroken on these is ideal with a , big kip and fast hips every rep. Drop to 4-3 quick sets if needed to maintain grip stamina.

Part B: Strength & Skill

3 Sets
1:00 70/35kg Sandbag Hold/ 2x 28/20kg Front Rack KB Hold
*Rest 30 seconds in between sets.

Part C: Gymnastics (after class)
Week 1
Do 3 x sets:
10 x Banded PVC pipe Lat pulls while holding a hollow hold on the floor
30 secs Handstand hold against the wall
15 secs chin over bar pull up hold (jump to chin over if you need to)

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Part A: Strength & Skill

*Do a set every 2 minutes.

5 Sets
3-5 Bench Press @7.5/10 RPE

Super Set with

*Do a set every 2 minutes.

5 Sets
10 Double Dumbbell Bent Over Row @6/10 RPE

Part B: WOD

For Time:
30/24 Calorie Air Bike / Row 40/30Cal/ Run
*Total seconds taken for total number of Front Squats (60/45kg) (not more than 40% of 1RM front squat

*Note: there is no time cap on the bike. Get it done. But the max number of required Front Squats is 60 reps (aka 1:00 on the bike)

TARGET SCORE
Intended Workout RPE: 9.5-10 – 95-100% – near max to max intensity
Target Time: 4-5 minutes
Time Cap: 7 minutes

STIMULUS and GOALS
How to Pace: SPRINT into PAIN CAVE!!! The primary stimulus is sprint-level intensity into controlled strength endurance.
The air bike is meant to be an all-out, high-effort push, forcing a massive spike in heart rate and heavy breathing, immediately followed by a gritty, midline-demanding squat effort.

How it should Feel: LACTIC ACID PARTY into PAIN!!! This workout blends anaerobic power with midline and leg stamina, under extreme fatigue. The goal is to transition from a max effort sprint into composed, aggressive barbell cycling. It’s a “how much do you want it?” kind of challenge.

WORKOUT STRATEGY & FLOW
Bike: Sprint hard but it does not have to be completely all out. We want about 95% sprint. You should aim to complete the calories in ~45–75 seconds depending on your output.
Control your breathing in the last 3–5 calories to set yourself up to grab the bar right away.

Front Squats: Weight should be light (-40%), but will feel much heavier as fatigue builds. Move methodically, but push for a big opening set while you’re still running on adrenaline.

Part C: Gymnastics (after class)
Week 2
Do 3 x sets:
5 x Ring rows – SLOW up and HOLD for 3 sec at top then SLOW down. (false grip if you can)
20 x split leg v-ups (start and finish in hollow hold)
10 x Kip swings – active shoulders & tight body (hollow to arch)

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Part A: WOD

27-21-15-9
Dumbbell Thrusters (2×20/10kg)
4-3-2-1
Rope Climbs

“or 12-9-6-3
Strict Pull Up”

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: sub 9 minutes
Time Cap: 13 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! This is a high-heart-rate, muscular endurance push pace effort. The dumbbell thrusters create a massive oxygen demand, taxing the legs, shoulders, and lungs, while the rope climbs challenge grip, pulling strength, and midline stability. Stay aggressive but controlled while staying moving through thruster fatigue and stay composed for efficient rope climbs.

How it should Feel: GASSY and MUSCULAR ENDURANCE! It should feel like a threshold workout, where heart rates are high, legs burning, shoulders filling, but pacing just under the redline to avoid failure on the rope.

WORKOUT STRATEGY & FLOW
Dumbbell Thruster: Break into multiple sets from the start. Weight is moderate and might entice you to go unbroken, but playing it safe early will pay off in the long run.

Rope Climb: Big jump every time and use your legs before your arms to be efficient and prolong arm fatigue.

Part B: Strength & Skill

2 Sets
Burgener Warm Up Clean – 3-5 reps of each position

3 Minutes (New set every minute)
1 Clean and Jerk @65% 1RM Clean and Jerk
-Directly Into-
3 Minutes (New set every minute)
1 Clean and Jerk @70% 1RM Clean and Jerk
-Directly Into-
3 Minutes (New set every minute)
1 Clean and Jerk @75% 1RM Clean and Jerk

Part C: Gymnastics (After Class)
Week 1
Do 3 x sets:
10 x Banded PVC pipe Lat pulls while holding a hollow hold on the floor
30 secs Handstand hold against the wall
15 secs chin over bar pull up hold (jump to chin over if you need to)

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Part A: WOD

3 Rounds
30 GHD Sit Ups (OR 48 Abmat Sit Up)
40m Dumbbell Overhead Walking Lunge (22.5/15kg)
20m Handstand Walk

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
Target Time: sub 12 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: STEADY! This workout is midline dominant, shoulder stability heavy, and requires control over speed, not a sprint at all. The main goal is to move steadily and with focus, especially through fatigue accumulating in the midline and shoulders. Use the clock and try to replicate round times across here as well.

How it should Feel: MUSCULAR ENDURANCE! This should feel like a grindy, core-heavy stamina test, not a frantic race. It’s a midline and control workout, rewarding those who stay tight and efficient even as fatigue builds.

WORKOUT STRATEGY & FLOW
GHD Sit Up: Keep breathing consistent, rushing the GHDs will make the lunges and handstand walk exponentially harder. Big hips every time while pausing at the top of every rep for a split second to breathe.
—or Abmat Sit Ups

Dumbbell Single Arm Overhead Walking Lunge: Move at a steady, deliberate pace, don’t rush and risk a failed lunge or dropped dumbbell.

Handstand Walk: Try to keep 10m Unbroken sections if possible.

Part B: Strength & Skill

3 Minutes (New set every minute)
1 Snatch @65% 1RM Snatch
-Directly Into-
3 Minutes (New set every minute)
1 Snatch @70% 1RM Snatch
-Directly Into-
3 Minutes (New set every minute)
1 Snatch @75% 1RM Snatch

Part C: Gymnastics (after class)
Week 2
Do 3 x sets:
5 x Ring rows – SLOW up and HOLD for 3 sec at top then SLOW down. (false grip if you can)
20 x split leg v-ups (start and finish in hollow hold)
10 x Kip swings – active shoulders & tight body (hollow to arch)

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Part A: Strength & Skill
Back Squat
*Do a set every 2 minutes.

5 Sets
3 Back Squat @75% 1RM Back Squat

Part B: WOD

3 Rounds
960m Run/1000m Row, Ski/ 60/40 Cal AB
20 Burpee Box Get Overs (48”)
40 Odd Object/ Sandbag Squats (40/30kg)

*Use any barbell, dumbbell, odd object, etc. of 40/30kg # and still be RX’d./ MB/ Power bag etc
** Can rack a barbell and share etc

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
Target Time: sub 24 minutes
Time Cap: 30 minutes

STIMULUS and GOALS
How to Pace: GRIND! This workout is a long, grindy, aerobic stamina piece with heavy fatigue in the legs and lungs. You must pace it deliberately from the start. Minimize downtime between movements. Breathe while moving, not standing. Use the clock and try to replicate round times across.

How it should Feel: MUSCULAR ENDURANCE & CARDIO into LACTIC ACID PARTY!! You should never redline early, this is a grind, not a sprint. It’s about steady suffering, staying composed under fatigue, and finding a sustainable rhythm that holds across all three rounds.

WORKOUT STRATEGY & FLOW
Run: Find a steady, repeatable pace, around 80% effort. You should come off the run breathing heavy but able to move immediately into burpees. Think of the run as a “moving recovery” instead of a push.

Burpee Box Get Overs: Set a methodical rhythm early, no sprinting here. These will be the separator, so don’t slack off here.

Sandbag Squat – on Shoulder (any object, any hold): Smooth and steady on these with the goal of staying unbroken. Ideally, the weight should be held lightly in a back squat like position to allow for better breathing.

Part C: 4 rounds
90 seconds of work/90 seconds of rest
Begin each round with 5 Wall Walks THEN complete Max Wall Facing Handstand Push Ups

Score is total Wall Facing Handstand Push Ups for all rounds combined.

STIMULUS and GOALS
How to Pace: GRIND, as we are working on building capacity.
How it should Feel: MUSCULAR ENDURANCE: The wall walks will start to fire up those triceps.

WORKOUT STRATEGY & FLOW
Wall Walk: Do not arch while moving up wall!

Wall Facing HSPU: Keep head in line while pressing. Once you pull your chin up, you arch and this makes it harder to press!

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Part A: Strength & Skill

*Do a set every 3 minutes

5 Sets
5 Pause Bench Press* @ 80-85%% 1RM Bench Press
5 Pause Weighted Pull Up**
*Log weights for Pull Ups in notes.

*Bench Press: pause for 5 seconds at the top of each rep.
**Weighted Pull Up: Pause for 5 seconds at the bottom of each rep.

Part B: WOD

50 GHD Sit Ups (OR 75 Abmat Sit Up)

-Then-

3 Rounds
25 Dumbbell Snatches (22.5/15kg)
20m Dumbbell Walking Lunge (2×22.5/15kg)

-Then-

50 GHD Sit Ups (OR 75 Abmat Sit Up)

*Athletes may carry dumbbells anyway they choose!

TARGET SCORE
Intended Workout RPE: 9.0 – 90% – very high intensity
Target Time: sub 10 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: GRIND! This one is all about managing core fatigue and staying efficient under tension. The GHDs set the pace, the dumbbell work wears you down, and the final GHDs test your will to finish strong. It’s not about going unbroken—it’s about being smart and steady from start to finish.

How it should Feel: MUSCULAR ENDURANCE! This workout combo will create significant hip flexor and abdominal fatigue, directly impacting your ability to stabilize and move efficiently during the Dumbbell snatches and lunges.

WORKOUT STRATEGY & FLOW
GHD Sit Up/Abmat Sit Ups: Smooth and steady with the focus on breathing and utilizing your total body while being explosive on every rep.

Dumbbell Snatch: Unbroken is the goal, but don’t hesitate to break it into two quick sets if needed to stay efficient.

Dumbbell Walking Lunge: Don’t rush and make sure you find a way to hold that allows you to stay unbroken while keeping your grip relaxed.
—can be Double Dumbbell Back Rack Walking Lunges, Double Dumbbell Front Rack Walking Lunge, Double Dumbbell Farmer Hold Walking Lunge, etc.

Part C: Gymnastics Strength Drills

Week 1
Do 3 x sets:
10 x Banded PVC pipe Lat pulls while holding a hollow hold on the floor
30 secs Handstand hold against the wall
15 secs chin over bar pull up hold (jump to chin over if you need to)

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Part A: Strength & Skill

*Do a set every 2 minutes.

1 Clean Pull + 1 Power Clean @60% 1RM Power Clean
1 Clean Pull + 1 Power Clean @65% 1RM Power Clean
1 Clean Pull + 1 Power Clean @70% 1RM Power Clean
1 Clean Pull + 1 Power Clean @75% 1RM Power Clean
1 Clean Pull + 1 Power Clean @80% 1RM Power Clean

Part B: WOD

15 Clean and Jerks (70/50kg)
90 Wall Balls (10/7kg) (10/9ft)
15 Clean and Jerks (70/50kg)

TARGET SCORE
Intended Workout RPE: 9.5-10 – 95-100% – near max to max intensity
Target Time: sub 8 minutes
Time Cap: 12 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! This is a classic CrossFit test of pacing, barbell proficiency, and your ability to hang on when the legs and lungs are screaming. It’s all about staying calm early, grinding smart through the wall balls, and finishing strong when it counts.

How it should Feel: MUSCULAR ENDURANCE! The bar is not meant to be maximal, but heavy enough to demand composure under fatigue .Wall balls are a lung and leg crusher that elevate your heart rate and make the second set of clean and jerks feel significantly heavier.

WORKOUT STRATEGY & FLOW
Power Clean and Jerk: Moderate weight here (under 70% of 1RM power clean and jerk) with the intent on smooth and efficient singles. Try and complete 1 rep every 5-10 seconds while staying close to the barbell.

Wall Balls: Big focus on breathing and position. Break into sustainable sets from the beginning, avoid long pauses between sets. If you love these and want to try a huge set, go for it!

Part C: Gymnastics

You are working on capacity within a minute.

2 rounds of:
Minute 1: Max Dead Hang on Rig
Minute 2: Rest
Minute 3: Max Strict Toes To Bar [see notes] Minute 4: Rest
Minute 5: Max UNBROKEN Kipping Toes To Bar
Minute 6: Rest
Begin NEXT round at the 7 MINUTE MARK

Score is total of all Toes To Bar combined [including strict].

STIMULUS and GOALS
How to Pace: GRIND, as we are working on building capacity but also need to be smart so we don’t overtax the midline
How it should Feel: GRIPPY & MUSCULAR ENDURANCE: Lots of time in the hang will add to grip fatigue.

WORKOUT STRATEGY & FLOW
Active Dead Hang on Rig: Try to keep “active” by tugging bar down just slightly so you’re at top of “shrug”

Strict Toes to Bar: Do not throw head back to generate power. Place box behind heels if you are swinging.

Kipping Toes to Bar: Get a good “meaty” grip and focus on quick return

Part C: Scaling

SCALING
You are working on capacity within a minute.

Minute 1: 40 second Dead Hang on Rig
Minute 2: Rest
Minute 3: Max V-Ups
Minute 4: Rest
Minute 5: Max Kipping Knee Raises
Minute 6: Rest
Max UNBROKEN Kipping Knee Raises [no time limit BUT must be unbroken]

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Part A: Strength & Skill

*Do a set every 2 minutes.

1 Snatch Pull + 1 Power Snatch @65% 1RM Power Snatch
1 Snatch Pull + 1 Power Snatch @65% 1RM Power Snatch
1 Snatch Pull + 1 Power Snatch @70% 1RM Power Snatch
1 Snatch Pull + 1 Power Snatch @70% 1RM Power Snatch
1 Snatch Pull + 1 Power Snatch @75% 1RM Power Snatch

Part B: WOD

2 Sets

3 Rounds
4 Squat Snatch (60/45kg)
4 Ring Muscle Ups/BMU/ C2B/

*Rest 5:00 between sets.

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 5 minutes
Time Cap each set: 6 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! This is a high-intensity couplet of technical movements: the squat snatch at a moderate load and ring muscle-ups. The load is meant to be challenging but fast sets non-stop. The 5-minute rest is designed to allow near full recovery, so that the second set can be attacked with the same intensity as the first, making this a test of repeatable performance under fatigue.

How it should Feel: Round 1 of each set feels smooth and fast, adrenaline is high, movement feels clean. By round 3 we see a high heart rate, breathing heavy, and the workout shifts from “flow” to “grind” mode.

WORKOUT STRATEGY & FLOW
Squat Snatch: Weight is light enough where you could touch and go if needed, but fast singles might be the play to keep intensity. Don’t use over 70% of 1RM.

Kipping Ring Muscle Up: Unbroken is the aim! In later rounds you may need to break into 2 sets which is fine if you can minimize rest.

Part C: Gymnastics Strength Drills

Week 1
Do 3 x sets:
10 x Banded PVC pipe Lat pulls while holding a hollow hold on the floor
30 secs Handstand hold against the wall
15 secs chin over bar pull up hold (jump to chin over if you need to)

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Part A: Metcon First

8 sets (8 sets of 4min) yes E-I-G-H-T!
AMRAP 4 Minutes
30/24 Cal AB/ Run 480/ Row 500
Max Burpee/ Wall balls/ KB Swings 24/16kg
*Rest 1:00 between sets.

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
Target reps: 2min worth of work

STIMULUS and GOALS
How to Pace: STEADY! This interval workout is all about repeatable intensity, sustained aerobic power, and mental grit. The focus is on managing fatigue, maintaining consistent output, and refining pacing across intervals. We are working on aerobic threshold work with a push into uncomfortable zones.

How it should Feel: GASSY into CARDIO! Expect this to feel like a gritty grind in the middle rounds. The bike hits hard early, but once you transition to the row, it’s about settling in and pushing a strong, but sustainable pacing. The 1:00 rest won’t be full recovery, so your ability to recover under fatigue is part of the test.

WORKOUT STRATEGY & FLOW
Echo Bike: Start aggressive but controlled—don’t blow yourself up. Aim to hold 85% output (not an all-out sprint) to complete the calories in around 1:30. Smooth and strong, not frantic.

Row: Get to your pace early. Set a consistent stroke rate. Don’t start too fast and fade. You want max meters, but consistency is key

Part B: Strength & Skill

4 Sets
2 Jerk Dip + 2 Jerk + 2 Jerk Balance + 2 Jerk + 3 Press in Split
*Rest as needed between sets.
**The idea is to get feedback from the Tall Jerk and Jerk Balance to make your jerks better within the primer!

Part C: Gymnastics Strength Drills

2 rounds of:
Minute 1: Max unbroken Handstand Hold Against Wall
Minute 2: Rest
Minute 3: Max Strict Handstand Push Ups
Minute 4: Rest
Minute 5: Max UNBROKEN Kipping Handstand Push Up
Minute 6: Rest
Begin NEXT round at the 7 MINUTE MARK

Score is total of all HSPUs combined

STIMULUS and GOALS
How to Pace: GRIND, as we are working on building capacity.
How it should Feel: MUSCULAR ENDURANCE, pressing mechanics can go quick with handstand push ups.

WORKOUT STRATEGY & FLOW
Handstand Hold: Work on breathing, gazing eyes towards hands and ears in line with arms

Strict Handstand Push Up: Continue to press heel of palm through the ground on both descent and ascent.

Kipping Handstand Push Up: Brace your abs as you move through the kip. The straighter your spine, the easier you will move.

Part C: Scaled

SCALING
You are working on capacity within a minute.

Minute 1: Accumulate 30 seconds of Handstand Hold – Choose from 3 variations
Minute 2: Rest
Minute 3: Max Push Ups
Minute 4: Rest
Minute 5: Max Pike Push Up
Minute 6: Rest
Max UNBROKEN Strict Box Handstand Push Up [no time limit BUT must be unbroken]

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Part A: Metcon First

4 Sets (1 set every 11 minutes)
480m Run/ 500 Row/30/20Cal AB

-into-

2 Rounds
10 Pull Ups
20 Push Ups
30 Air Squats

-into-

400m Run

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
Target Time each set: sub 7 minutes
Time Cap each set: 8 minutes 30 seconds

STIMULUS and GOALS
How to Pace: STEADY! The stimulus is intended to feel moderately intense but sustainable, not a sprint. It’s not about blowing up one round, it’s about developing that aerobic and muscular base while under fatigue. Think “move smooth, recover smart, stay steady.”

How it should Feel: GASSY! With some MUSCULAR ENDURANCE! This will feel like a controlled grinder. Breathing will stay elevated throughout, but never redline. The first run should feel like a warm-up lap by round 3 or 4, and your limiting factor will likely be muscular fatigue, especially in the push-ups and pull-ups, so pacing those smartly is key.

WORKOUT STRATEGY & FLOW
Run: Keep all 400m runs at 80-85% effort then you can push the last set a little more if needed to keep times consistent. You want to come off the run ready to work, not gassed. Use your regular cadence of breathing with calm pacing early in each interval.

Kipping Pull Up: Aim for unbroken each round. Don’t go to failure. If grip or fatigue is a limiter, plan consistent breaks.

Push Up: Break early and often to avoid burn-out. Short rests keep you moving and quick shake outs.

Air Squats: These are your chance to breathe and move. Keep a steady cadence, don’t rush, but don’t stop.

Part B: Strength & Skill

8 Back Squat @6.5/10 RPE
6 Back Squat @7.5/10 RPE
4 Back Squat @8/10 RPE
2 Back Squat @9/10 RPE
4 Back Squat @8/10 RPE
6 Back Squat @7.5/10 RPE
8 Back Squat @6.5/10 RPE
*Rest as needed between sets.

Part C: Gymnastics Strength Drills

Week 1
Do 3 x sets:
10 x Banded PVC pipe Lat pulls while holding a hollow hold on the floor
30 secs Handstand hold against the wall
15 secs chin over bar pull up hold (jump to chin over if you need to)

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.